We're going to make "Buddha bowls" to give your bodies a break. You can get creative with these bowls, using what veggies you have left hanging around... mixing and matching is encouraged!
I like Buddha bowls because... well, they are delicious, but also because they are nutritious. A great way to get in raw, fresh veggies, whole grains, legumes, nuts and seeds. We all know that fresh veggies are good for you; full of antioxidants, fiber, vitamins, minerals, etc. Whole grains contain complex carbohydrates that we need as fuel for our brain. Legumes (like chickpeas, beans, lentils) are a nice source of protein... either for vegetarians or if you are feeling like you need a break from meat from the weekend! Adding in nuts and seeds are also a great way to get another dose of protein but also healthy fats.
These Buddha bowls are easy to adapt to dietary restrictions. Gluten free, dairy free, vegetarian, nut free... what ever you need, you can create. I'll give general guidelines and my "go to" bowls, but have fun exploring on your own!
Here are options for a bowl base, toppings, and sauces. This will give you lots of possibilities for bowls in the future, and remember, the more color, the more healthy nutrients you'll get!
Base:
Quinoa
Wild rice
Chickpeas
Mixed beans
Toppings:
Grated carrots
Grated beets
Chopped broccoli
Chopped cauliflower
Diced kale or spinach
Sliced peppers
Sliced cabbage (I like purple for the added color)
Tomato
Avocado
Sprouts
Mushrooms
Toasted almonds, cashews, sesame seeds, sunflower seeds
Hemp seeds
Nutritional yeast
You can make a "warm" Buddha bowl by roasting or steaming the veggies as well... yummy combos include steamed broccoli + cauliflower; roasted beets + sweet potato + cauliflower + asparagus + roasted chickpeas; steamed broccoli + fried tofu + peanut sauce dressing on a bed of spinach...
Sauces: I'll refer you to my Sauces post from August, but here are a couple of options for you...
Creamy Tangy Sauce:
Ingredients:
- ½ cup tahini
- ½ cup tamari
- 2 tbsp sesame oil
- 2 tbsp minced ginger
- ½ tbsp maple syrup
- ½ cup lemon juice or apple cider vinegar
- ½ cup nutritional yeast
- 4 cloves garlic
- ¼ cup – 1 cup water to thin as necessary
Directions: Blend all ingredients together in blender, add oil in last to emulsify
Savada’s Super Sauce
Ingredients:
- 1 cup olive oil
- ¼ cup apple cider vinegar
- 1/8 cup water
- 1/8 cup maple syrup
- 2 chopped garlic
- 1.5 tbsp tumeric
- 1 small nob fresh ginger
- 1 tsp salt
Directions: Blend together in blended. Add oil in last to emulsify
Asian Peanut Sauce
Ingredients:
- 3 garlic cloves
- 1 cup peanut butter
- ¼ cup lime juice
- ½ cup tamari
- ½ cup water
- ¼ cup maple syrup
- 2 tbsp sesame oil
- 2 tbsp minced ginger
- ¼ cup apple cider vinegar
Directions: Blend in blender. Add oil in last to emulsify